Joy Fit Club’s 30-minute workout

Five upper body options
Try to do each for 30 seconds of continuous movement

1. Chest press with band: Using an exercise band, place the band around your back and underneath your underarms. Hold the ends of the band, one in each hand. Keep tension on the band and press your arms out as far in front of you as you can, bringing the hands together. Slowly return back to the starting position. Resist the tension of the band throughout the movement. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the chest, the front of the shoulders and triceps.

2. Shoulder extension with tubing: Stand in a staggered stance with one foot in front of the other. Step on the center of the tubing with handles with the front foot. Hold a handle in each hand; turn your palms up toward the ceiling. Keep your elbows straight; lift your palms up toward the ceiling behind you. Go as far up as you can comfortably, then slowly return to the starting position. Works the “lats” and triceps.

3. Lat pull-downs with band: Stand tall and hold the band straight up over your head, hands about 12-16 inches apart. Pull the ends of the band apart as you pull the band down behind your head and upper back. When you get to the level of your upper back, slowly return to the starting position; keep even tension on the band throughout. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “lats” and “traps.”

4. Reverse flys with band: Hold the band with hands about 12-16 inches apart, palms facing up. Squeeze your shoulder blades together so that your hands move farther apart and the band gets tenser. Return to the starting position, keeping tension on the band throughout. Try to keep your shoulders down and your neck long. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the “mid back” and the back of the shoulders.

5. Hammer curls with overhead press with dumbbells: Hold a dumbbell in each hand, palms facing each other. Do a biceps curl by bending both elbows so that one of the ends of each dumbbell touches the shoulders. Still keeping the palms facing each other, raise both arms straight up overhead. Return hands back down to the shoulders and then back down to the starting position. Once you are comfortable with the movement, you can do this while marching in place to keep the heart rate up and burn more calories. Works the biceps and the shoulders.

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